I started my final run on the programme on a lovely fresh sunny morning. Perfect for running. It struck me that the weather had been the same when I took those tentative first steps out the door on that first morning a few short weeks ago.

I knew that I could run for 30 minutes. I had done that earlier in the week. Today I wanted to run 5k. I knew from following this programme and all the advice from my fellow runners on here, yes we are runners guys, that slow was the key.

I ran my usual route and added on some loopy bits to make sure I covered the distance. Laura had signed off long before I had finished running. However when I checked at the end I had covered 5.6K.

But this journey has not just been about running or getting fit or losing weight for me it has been finding a group of like minded, supportive, honest, funny people here on the sometimes much maligned net. What a force for good this forum is. I have not read one single negative post or comment. Only support and help for each other. And for that I thank you.

And as for my band of fellow Muskateers what wonderful companions you have been on this journey. Hopefully we can continue to journey together on this running journey whatever our personal goals and aims may be. We are brother runners. Thanks guys for keeping me focused.

Remember this is the start of our running life. But let's enjoy our achievement a little longer. Bring on 'em badges. We ain't the federales we are the Muskateers.

Many congratulations NIGHTINGALE1 on a job very well done. A 5.6km graduation run is something to be extraordinarily proud of. Your comments on this forum are spot on, it is officially the best place on the whole internet. Your mission now, if you choose to accept it, is to keep on running and spread the love

Oh I so hope we can journey on together. Huge, huge Congrats Nightingale1 on your amazing post (wow, you built up that tension, making us wait), and even more on your amazing run. What a way to graduate Very surreal this feeling isn't it? All for one and one for all - definitely applies to this forum ☺☺☺

Well done on your first 5k too! You're right, the forum is amazing and the inspiration, advice and encouragement goes round in circles. You can now tell newbies on Week 1 how you achieved W9R3 and inspire them to follow in your footsteps. Well done all